CrossFit Martha's Vineyard

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

18 min AMRAP

30 Deadlifts (135/95)(195/75)

15 Pull-Ups

90 Double-Unders

15 Pull-Ups

Option 2:

18 min AMRAP

14 Bulgarian Split Squats (45/25)

14 Ring Rows

14/9 Calorie Bike

14 MB Knee-Ups (14/10)

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

A. Push Press

Heavy set of 3

B. 3 Rounds

20 Hang Power Cleans (95/65)

20 Front Squats

20 Push Press

Option 2:

8 Rounds

10 Hang Power Cleans (45/35)

10 Front Squats

10 Push Press

*after every round 10 V-Ups, 20 Alternating Supermans, 30 Scissor Kicks*

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

1 mile run

50 Wallballs

40 Box Jumps

30 Burpees

20 Power Snatches (115/85)

Option 2:

3 Rounds

400m Run

16 Goblet Squats (53/35)

16 Weighted Step-Ups

16 Push-Ups

16 KB Swings

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

20 min AMRAP

200m Run

20/14 Calorie Row

20 KB Swings (53/35)

20 Wallballs

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

5 Sets

50 Double-Unders

20/14 Calorie Bike

12 Deadlifts (225/155)(255/105)

Option 2:

20 min AMRAP

30 Double-Unders

30 Box Step Ups (1DB@ 50/35lb)

30 GHD Sit-Ups

30 Banded Good Mornings

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

6 Sets

High hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Option 2:

4 Rounds

15/10 Calorie Bike

15 DB Thrusters

15/10 Calorie Row

15 DB Clean and Jerks

Tuesday and Thursday Open gym is 10-12pm

KidFit runs every Tuesday & Thursday @ 8am

We added our summer 8am class every M,W,F

WOD:

Option 1:

4 min AMRAP

27/21 Calorie Row

27 Burpees

27 Chest2Bar Pull-Ups

rest 4 mins

4 min AMRAP

21/15 Calorie Row

21 Burpees

21 Toes2Bar

rest 4 mins

4 min AMRAP

15/9 Calorie Row

15 Burpees

15 Pull-Ups

Option 2:

5 Rounds

10 DB Snatch

10 Leg Lift Extensions

10 Mountain Climbers

4 Rounds

10/7 Calorie Bike

10 Burpees

10 Lat Pull downs

3 Rounds

10 Sandbag Ground2Overhead (50/35)

10 Sandbag Lunges

10 MB Knee Raises (20/14)